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Waist · Medicine Ball
Hold the World Med Ball Chest Press
Hold the World Med Ball Chest Press is an intermediate compound strength exercise that works the abs (waist), with the obliques, shoulders and quadriceps assisting. It needs a medicine ball. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 6.1 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Medicine Ball
- Category
- Strength
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Core · Rectus Abdominis, Transversus Abdominis
- Hip Flexors · Iliopsoas
Secondary muscles
- Obliques · External Oblique, Internal Oblique
- Shoulders · Anterior Deltoids
- Quadriceps · Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius
How to do Hold the World Med Ball Chest Press
- Sit on the floor holding a medicine ball with both hands and bend your knees.
- Lean your torso back and lift both feet until your shins are nearly parallel to the floor.
- Extend your arms straight upward, holding the ball over your head while balancing on your hips.
- Hold the position for the desired duration, then lower the ball and your feet with control.
Form tips
- Keep your chest lifted without collapsing backward.
- Brace your core to keep your torso and legs steady.
- Keep your arms straight and the ball aligned with your shoulders.
- Inhale and exhale steadily without holding your breath.
Hold the World Med Ball Chest Press alternatives
More abs exercises
Hold the World Med Ball Chest Press FAQ
What muscles does Hold the World Med Ball Chest Press work?
Hold the World Med Ball Chest Press mainly works the abs in the waist (Rectus Abdominis, Transversus Abdominis and Iliopsoas). The obliques, shoulders and quadriceps work as secondary muscles.
What equipment do you need for Hold the World Med Ball Chest Press?
You need a medicine ball.
How many sets and reps of Hold the World Med Ball Chest Press should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Hold the World Med Ball Chest Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Hold the World Med Ball Chest Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Hold the World Med Ball Chest Press?
Other exercises for the abs include L Sit Hold, Alternate Arm Leg Plank Hold, Kettlebell Situp Press and Hollow Hold.
For developers
Use Hold the World Med Ball Chest Press in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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